PlanWorkouts

Exercise 1496 · REF REXmfVC

Sledge Hammer exercise animation

Sledge Hammer

Category
Waist
Equipment
Hammer
Target
Abs

Swinging a sledgehammer into a tire is one of the more athletic ab exercises out there — the core has to control rotation and deceleration on every swing rather than just flex or twist through a fixed range. It builds grip and shoulder endurance right alongside the core work, which is why it shows up in strongman and functional training more than traditional bodybuilding programs. Alternate sides evenly; it's easy to favor whichever side feels more natural.

How to Do the Sledge Hammer

  1. Stand with your feet shoulder-width apart and hold the sledge hammer with both hands.
  2. Engage your core and keep your back straight.
  3. Swing the sledge hammer down towards the ground, using your core and upper body strength.
  4. As you swing down, pivot your hips and transfer the force to the hammer.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Sledge Hammer primarily targets the Abs, with Forearms as the primary synergist muscle group, along with the Shoulders.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have hammer? These target the same abs with different equipment.

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs

FAQ

What muscles does the Sledge Hammer work?
The Sledge Hammer primarily targets the abs, with the forearms and shoulders assisting.
What equipment do I need for the Sledge Hammer?
The Sledge Hammer is done with a hammer.
What's a good alternative to the Sledge Hammer?
If you don't have access to a hammer, the 3/4 Sit-Up targets the same abs using body weight instead.